Friday 3/5/19 | Origin Series

3rd May 2019

WARM UP

3 min light Row

3 Sets

10 Jefferson Curl Empty Bar
10 Deadlifts Empty Bar
10 Hip Bridges

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

4 x 8 (4121)
Aim to make each set heavier than last week
Focus on great form throughout
Ensure bar lightly touches the floor, no bouncing off the floor.

Into 20 Single Leg Glute Bridge Hold (each leg)

B.

'Helen'

3 rounds of:

400m Run
21 KB Swings (24/16)
12 Pull Ups

C.

3 rounds of:

50m OH KB Carry (2 x 32/24)
50m Front Rack KB Carry (2 x 32/24)
50m Farmers Carry (2 x 32/24)
Rest 3 mins

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

3rd May 2019

WARM UP

A.

B.

C.

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